How to Bring Your HDL Numbers Higher

High-density lipoproteins (HDL) are known as "good" cholesterol. They transport cholesterol from the arteries to the liver, which reduces your risk of heart disease. It's therefore beneficial to have your HDL level as high as possible in most cases. You can usually increase your HDL level significantly by making a few basic changes to your lifestyle.

Things You'll Need

• Cholesterol test

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Instructions

• 1

  Restrict your fat intake. The optimum percentage of calories that you should get from fat is between 25 and 35 percent. Substitute polyunsaturated fats for saturated fats as much as possible. Your intake of saturated fats shouldn't exceed 7 percent of your total caloric intake. Cooking oils that are high in unsaturated fats include canola oil, olive oil and peanut oil.

• 2

  Lose weight. You can expect to increase your HDL level by 0.17 milligrams of HDL per deciliter of blood (mg/dl) for every excess pound that you lose. Combine a diet that limits your caloric intake with a sensible exercise plan to lose weight effectively.

• 3

  Exercise regularly. Engage in vigorous aerobic exercise for at least 30 minutes five days a week to increase your HDL level. The best activities for improving your HDL level are bicycling, running and walking.

• 4

  Stop smoking. Regular smokers who quit may increase their HDL level by as much as 10 percent and may also be able to use the HDL more efficiently. Combine medication such as nicotine patches with counseling for an effective smoking cessation program.

• 5

  Take medication if your HDL level places you at high risk for heart disease. Niacin can raise your HDL by up to 30 percent and doesn't need a prescription. Your doctor may also prescribe statins such as Lipitor and Zocor or fibrates like Lopid.